11/13/24

warm-up

200 m jog

World’s greatest stretch

10 cal row 10 push-ups

Endurance Part 1 Run, bike or ski

5 rounds Moderate two minutes Sprint 30 seconds

Slow 30 seconds

Part 2

AMRAP15

30/21 Cal Row

20 Burpees

100 FT BearWalk

30 cal row

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